8 things high-achievers often do before 7am, according to psychology

We’ve all heard the saying “the early bird catches the worm,” right? Well, turns out, there might be some truth to it.

High achievers don’t just wake up early—they leverage those quiet morning hours to set themselves up for success.

From fueling their bodies and minds to planning their day with purpose, these early habits can make all the difference.

If you want to know how to jump-start your morning like the most successful people, keep reading—these 8 habits might just change the way you approach your day.

1) Wake up early

It sounds obvious, right?

High-achievers wake up early, but it’s not just about beating the sun.

It’s about what you do with that extra time.

Psychology suggests that our brains are at their peak in the morning.

We’re refreshed from a good night’s sleep, and our willpower tank is full.

It’s the perfect time to tackle those big tasks that require concentration and creativity.

Think about it. No interruptions from emails, phone calls, or social media notifications.

Just you, your goals, and a hot cup of coffee.

So if you’re aiming to join the high-achiever club, consider setting that alarm clock a bit earlier.

You might be surprised at how much you can accomplish before 7am.

2) Start with a workout

Now, I’m not saying you need to be a fitness fanatic, but hear me out.

A few years back, I decided to start my day with a brisk run.

There was no grand plan, just a desire to be a bit healthier.

Let me tell you, it was a game-changer.

Not only did the morning exercise give me a burst of energy for the rest of the day, but it also gave me a sense of accomplishment before most people had even woken up.

Psychology backs this up. Exercise releases endorphins, those feel-good chemicals that boost your mood and creativity.

It’s like giving your brain a natural high.

Plus, it’s been proven that regular workouts can help manage stress and improve focus.

Both are crucial for high-achievers.

So whether it’s a morning jog like mine, some yoga stretches, or a gym session, try starting your day with some physical activity.

3) Plan out their day

High-achievers know that time is a valuable resource. So, they don’t leave it up to chance.

They plan their day out in detail, often right down to the minute.

They are intentional with your time. They know what needs to be done and when you’re going to do it.

Now here’s something you might not know.

Benjamin Franklin, one of the founding fathers of the United States, was known for his meticulous daily planning.

He even had a specific schedule for his morning routine, which included time for reflection, study, and planning.

So if you want to make the most of your day before 7am, consider taking a leaf out of Franklin’s book.

Plan your day, prioritize your tasks, and watch your productivity soar.

4) Practice mindfulness

In the hustle and bustle of daily life, it’s easy to get caught up in the whirlwind of tasks and deadlines.

High-achievers, however, take a different approach. They practice mindfulness.

Mindfulness is all about being present in the moment.

It’s about focusing on the here and now, instead of getting lost in thoughts about the past or future.

Now, this is where Buddhism comes in.

Mindfulness is a core principle in Buddhist teachings and something I delve into in my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“.

The book explores how you can apply Buddhist principles to lead a more fulfilling and successful life.

Embracing mindfulness can have a profound impact on your life. It:

• Reduces stress
• Boosts focus
• Improves decision-making

5) Fuel up with a healthy breakfast

I’ll be honest, I wasn’t always a breakfast person. I used to rush out the door with just a cup of coffee in hand.

But over time, I realized that skipping breakfast was affecting my energy levels, mood and overall productivity.

High-achievers understand the importance of starting the day with a nutritious meal.

It’s a crucial way to fuel your body and brain for the tasks ahead.

Eating a balanced breakfast can improve concentration, memory and even weight management.

So now, no matter how hectic my mornings are, I make it a point to sit down and eat something healthy.

It’s definitely made a difference and it’s something I recommend you try too.

6) Avoid checking email first thing

This one might seem a bit counter-intuitive. After all, isn’t being responsive and staying on top of things a hallmark of high-achievers?

Well, yes and no. High-achievers do stay on top of their tasks, but they also know the value of setting their own agenda.

Diving straight into your inbox first thing in the morning can easily derail your day.

Before you know it, you’re responding to other people’s priorities, not your own.

Instead, high-achievers often use their morning hours for focused, deep work – the kind of work that moves them closer to their goals.

Emails can wait until later in the day.

7) Engage in learning

High-achievers never stop learning.

They understand that knowledge is power and they often dedicate part of their early morning to personal development.

Whether it’s reading a book, listening to a podcast, or watching an educational video, they are always looking for ways to learn and grow.

This habit of continuous learning:

• Keeps them up-to-date in their field
• Sparks new ideas
• Fuels their passion

So if you’re looking to make the most of your mornings, consider setting aside some time for learning.

8) Practice gratitude

High-achievers understand the power of gratitude.

Starting the day with a positive mindset can set the tone for the rest of the day.

Recognizing and appreciating what you have can:

• Boost your mood
• Reduce stress
• Improve physical health

So before you dive into your day, take a moment to reflect on what you’re thankful for.

It’s a simple practice with profound effects.

Final thoughts: It’s about intentionality

Incorporating even a few of these morning habits can make a huge difference in your day and ultimately your life.

In my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I talk at length about the power of intentionality in shaping our lives.

I believe that by integrating some of these practices into our mornings, we can all tap into that same power.

Whether it’s through focused productivity, personal growth, or a moment of calm before the chaos begins, these habits have the power to transform your routine.

So, why not start tomorrow morning?

The early bird doesn’t just catch the worm—they own the day!